How to Start Therapy and Have a Positive Experience
"It is the client who knows what hurts, what directions to go, what problems are crucial, what experiences have been deeply buried." -Carl Rogers
Have you decided that you’re ready to start your own relationship with a mental health professional? Congratulations on taking the first step toward prioritizing your mental health! Starting therapy can be a transformative experience, but it also comes with a mix of emotions—excitement, nervousness, and maybe even a little uncertainty. It’s completely natural to feel this way. The good news? There are ways to set yourself up for a positive and meaningful therapy experience.
As a licensed mental health counselor, I have years of experience with guiding new clients, helping them to ease into this therapeutic work. It’s very normal for anyone new to this type of relationship to experience anticipatory anxiety. Whether this is a new beginning, or you’re already in therapy and just looking to deepen your therapy journey, I am sharing essential tips to help you navigate the process with confidence.
5 Ways to Have a Positive Therapy Experience
Understand Your Therapy Goals
Before you begin therapy, it’s helpful to reflect on what you hope to gain from it. Ask yourself:
Am I seeking healing and self-discovery?
Do I want to gain a fresh perspective on challenges in my life?
Am I looking for step-by-step guidance toward a specific goal?
These questions can help clarify your expectations and make it easier to communicate your needs with your therapist. Knowing your “why” gives your therapy sessions direction and ensures that you’re actively working toward meaningful progress.
Therapy is most effective when you have a clear sense of purpose. Your "why" doesn’t have to be rigid—it can evolve over time—but having an initial goal or intention helps keep you focused. Whether you want to improve relationships, manage anxiety, or process past experiences, knowing why you're in therapy sets the foundation for success.
Stay Curious
A big part of therapy involves exploring new perspectives and challenging old thought patterns. Keeping an open mind allows you to engage in self-reflection and personal growth. Instead of viewing therapy as a place for quick solutions, consider it an ongoing journey where insights unfold over time. Being curious about your emotions, reactions, and thought processes will help you get the most out of each session.
Track Your Progress
Change happens gradually, and sometimes it can be hard to notice progress in the moment. Keeping a record of your experiences can help you see patterns and improvements over time. Here are a few ways to track your progress:
Maintain a therapy journal to note important takeaways from each session.
Use a mood-tracking app to monitor emotional changes.
Reflect on moments when you responded differently to situations than you might have in the past.
Tracking your journey can be incredibly validating and serve as a reminder of how far you’ve come.
Communicate Your Needs
Therapy is a collaborative process, which means your voice matters. If something isn’t working for you—whether it’s the structure of sessions, the pace, or the approaches being used—don’t hesitate to share your concerns. Therapists are there to support you, and open communication ensures that your needs are met.
Remember, therapy is a safe space where you should feel comfortable expressing your thoughts and feelings without fear of judgment. The more honest and open you are, the more beneficial the experience will be.
Avoid Comparison
It’s natural to talk about therapy with friends or read about other people’s experiences online. While it can be helpful to hear different perspectives, try not to compare your journey to others. Everyone’s therapeutic process is unique, shaped by individual life experiences, personalities, and challenges. What works for someone else may not be the best fit for you, and that’s okay. Trust that your path is unfolding in the way that’s right for you.
Ready to Embrace the Journey?
Starting therapy is a courageous step, and each session brings you closer to greater self-awareness, healing, and personal growth. There may be ups and downs along the way, but every conversation, every moment of self-reflection, and every small breakthrough is a step toward a healthier and more fulfilled version of yourself.
You are ready. You are capable. And you deserve this space to care for your mental and emotional well-being. Therapy is an investment in yourself—one that has the power to create lasting positive change in your life.
If you’re excited to get started or and want to explore whether therapy with me is right for you, I’d love to meet with you! Schedule a free consultation call today.
I hope this helps! Leave me a comment if you learned something new!
As Always, Be Well!
Warmly, Jessica Herd, LMHC
Resources:
National Suicide & Crisis Lifeline: Dial “988”
Text Crisis Line: Text “HELLO” to 741741
